Holistic Recommendations For Anxiety
In today's society, anxiety has become an extremely common struggle for most of us. For those living with anxiety or previously diagnosed with Generalized Anxiety Disorder (GAD), the constant worry, stress and overthinking can often feel overwhelming or even unmanageable. AT East Side Therapy WE OFFER SUPPORT THROUGH A VARIETY OF MODALITIES, INCLUDING HOLISTIC METHODOLOGIES.
Holistic treatments for anxiety or GAD focus on healing through natural methods that support overall well-being. These approaches not only aim to reduce anxiety but also promote long-term balance and resilience. In this post, we'll explore some effective holistic treatments for GAD, whether you're looking to complement your existing treatment plan or searching for natural alternatives, these holistic approaches might be just what you are looking for to regain control towards calmer thinking.
somatic healing with body movement
I regularly emphasize the importance of body movement in managing anxiety. When we engage in activities like yoga, walking, or dancing, our bodies release endorphins that boost mood and reduce stress hormones. Trauma-informed somatic movement such as Ishtara can also be a powerful tool in moving stuck emotions through your body in order to release them. This helps to regulate the nervous system and create a stronger relationship to self. Movement also provides a focused, mindful break from anxious thoughts, helping to ground us in the present moment. By incorporating regular physical activity into your routine, you can create a powerful, natural method for reducing anxiety and enhancing overall well-being. I highly recommend collaborating with a therapist on a body movement plan that best suits your individual needs.
mindfulness and grounding exercises for anxiety
As a therapist, I often recommend mindfulness practices like body scans, meditation, and breathing exercises to help clients manage anxiety. These techniques work by grounding you in the present moment, shifting your focus away from worries about the past or future, which are common triggers for anxiety.
Body Scans: A body scan is a mindfulness practice where you mentally "scan" your body from head to toe, noticing any areas of tension or discomfort without judgment. By bringing awareness to physical sensations, body scans help you reconnect with your body, release tension, and recognize how anxiety manifests physically. This awareness can reduce the physiological symptoms of anxiety, such as muscle tightness and shallow breathing. Here is an example of a guided 5 Minute Body Scan I like to use.
Meditation: Mindfulness meditation involves sitting quietly and focusing on your breath, thoughts, or a specific object, allowing your mind to settle. Regular meditation practice trains the mind to become more aware of anxious thoughts without getting caught up in them. Here is an example of a guided meditation titled “Leaves on a Stream” from ACT (Acceptance and Commitment) Therapy.
Breathing Exercises: Breathing exercises activate the body’s relaxation response, which increases oxygen flow and promotes mindfulness. This can hep to alleviate anxiety in the body. By focusing on slow, deep, breaths, you can work toward calming your nervous system, reducing physical tension, and shifting your attention away from anxious thoughts, fostering a greater sense of peace and control. Here is an example of one of my favorite breathing exercises called “box breathing” - many of my patients find it simple and affective.
acupuncture and herbal medicine
Acupuncture and herbal treatments come from Chinese medicine and can help reduce symptoms of anxiety by fostering relaxation and restoring balance to the body as a whole. Practitioners know the specific points to target with acupuncture that will stimulate the nervous system and regulate the body's stress response, lowers cortisol levels, and improves overall emotional well-being. Certain herbal formulas are also prescribed to promote calm in the body.
Community and Connection
In my work, I’ve observed firsthand how meaningful connections can significantly reduce anxiety and improve mental health. The 85-year Harvard Study of Adult Development, one of the longest-running studies on human happiness and health, concluded that strong, positive relationships are the key to a fulfilling and healthy life. The study found that people with close, supportive social connections whether with family, friends, or community tend to live longer, experience better physical and mental health, and report higher levels of happiness.
When we engage with a supportive community, we feel understood, valued, and less alone in our struggles. These connections help cushion us against the stressors of life. Whether it's through friendships, family bonds, or community groups, the relationships we cultivate can offer a sense of security and belonging that is crucial for mental health. By fostering these connections, we not only lower our anxiety but also enrich our lives in ways that contribute to long-term health benefits. Connecting with a therapist on a plan to build community and connection that best suits your individual needs and lifestyle can often assist in speeding up the process and building your confidence in doing so.
Cognitive Behavioral Therapy
While there are many different therapeutic modalities that will aid in the benefit of reducing anxiety, cognitive behavioral therapy is one of my personal favorites. How can it help? Through identifying cognition distortions, challenging them and creating a new original thought we can create a different feeling and an alternate behavior. CBT identifies, challenges, and replaces negative thoughts with more logical and positive ones. Unlike some other forms of therapy, CBT is usually short-term and focused on specific goals. The therapy is collaborative, with both the therapist and the client working together to achieve identified goals. A CBT trained therapist can help you personally by guiding you through identifying and challenging negative thought patterns and developing individualistic coping strategies.
HOLISTIC THERAPY AT EAST SIDE THERAPY
Anxiety is one of the most common mental health issues, but many people do not necessarily align with or respond to traditional treatment methods. It can be helpful to be aware of holistic treatment options for addressing anxiety. Finding a therapist who is knowledgable about a variety of methods, including holistic modalities of therapy and treatment can be extremely beneficial. The therapists at East Side Therapy take a holistic approach to addressing issues like anxiety and can work with you to find alternative treatment options that fit your needs. We take into consideration the whole person - body, mind, spirit - when formulating a treatment plan.
Learn more about our team of therapists OR schedule a free consultation call here.
more services at east side therapy
East Side Therapy offers a wide variety of mental health services for individual adolescents and adults, couples (poly and kink inclusive), and families. We provide virtual therapy throughout California, as well as in-person sessions at our Echo Park office in Los Angeles, CA. Our strong team of therapists specialize in issues such as depression, anxiety, trauma therapy, EMDR, LGBTQ+ issues, therapy for women and perinatal mental health, highly sensitive people, eating disorders, teen therapy, neurodivergence (ADHD, Autism, AuDHD), and more. Please visit our services page to read more about the types of therapy we offer and a full list of specialties. You can also read more about each of our therapists on our team page. For additional information, check out our FAQ, About Us, Groups, and Blog.
